Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
5mins of Dubs practice or 150 Dubs
Power Clean (Every 2min x 6, 4 Power Cleans)
Build across your 6 sets to a heavy 4 reps
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
24 Wallballs
12 SDHP
24 DB Snatch
12 Front Squats
Same weight on barbell for both movements. Should be moderate weight and you should be able to do most reps unbroken for snatch and wallballs as well. Aim to get 5+ rounds
Warm-up (No Measure)
Cool Down
Mash Mash Mash